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McMillan Running Calculator & Training Plans

Use this handy calculator to learn the best training plan and training paces for you. Based on your information, it tells you the optimal training paces for each and every one of your runs and predicts your race times – both what you can run now and what you can run when you get into your goal shape. Just enter your info below and hit the Calculate My Paces button. Simple as that!

Race Times

Below are your predicted race times at other distances based on your current racing level as well as your goal performance level. You’ll find this helpful in planning your race pace and strategy. See my Coach’s Notes for a more in-depth explanation of your predicted times.

NEW! – I’ve just released my training plans with your calculator results and paces automatically integrated! Click HERE to see the plans and you’ll love having all your McMillan paces included with your training.

Mobile app – Want a streamlined version of the McMillan Calculator on your phone? Click HERE.

The Calculator Race Time predictions assume similar race conditions as the race performance entered into the Calculator. In other words, the surface (road, track, cross country, trail, etc.), terrain (flat, hilly, rolling, etc.) and environmental conditions (cool, dry, hot, humid, etc.) are assumed to be the same for the predictions to be most accurate. The predictions will be less accurate if you, for example, use a flat, fast, cool road marathon performance to predict a hilly, trail 50K in hot conditions or use a 1600m track time to predict your 5K cross country times.

Proper Training

The Calculator Race Times indicate what you could run for various distances if you are properly trained for that distance. In other words, a runner who is optimally trained for a 5K would have to perform proper marathon training in order to expect to run the predicted marathon time. And, the farther apart the distances, the less accurate the Race Times may be. That is to say that a half-marathon performance is a better predictor of your marathon time than is a mile performance.

Sprints and Ultras

At the edges of the Race Time spectrum (short sprints of 100m-400m and ultra marathons of 50K-100 miles), genetics play as much of a role as does training so runners who are more speed-oriented will find the longer races predictions harder to meet and the same goes for endurance-oriented athletes. They will find the shorter race times harder to meet.

Young Runners

Young runners (high school runners) will often find that they under perform as the distance increases (i.e., 400m to 800m to 1600m to 3200m). This is usually due to a lack of aerobic training relative to inherent speed. As they build their aerobic fitness, they will find that their longer distances predictions are more attainable.

Ultra Terrain

Ultra runners must adjust their performance expectations based on the terrain of the race, their experience level and appropriate training. Plus, there are many other factors that affect ultra marathon performances like equipment issues, nutritional issues and environmental conditions. All of these factors must be taken into account when comparing ultra marathon predicted race times.

Every Runner Is Unique

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and weaknesses as well as your goals.

Current Times

Distance

Time

Pace

Goal Times

Distance

Time

Pace

McMillan Training Plans

Reach your performance goal with a McMillan Running Training Plan! Plans include proven workouts with your Calculator training paces integrated so you know the exact pace range for each and every run. And your paces will automatically advance every few weeks so you continue to be optimally challenged as your fitness improves. Plans are delivered on a runner-friendly training log platform.

*Recommended when you want to train using the complete McMillan training system.*

Training Paces

Below are your optimal pace ranges for each type of workout. Select Speedster or Endurance Monster, above, to display the paces that best match your abilities and you can choose minutes per mile or minutes per kilometer as well. These paces will push your fitness to a higher level as you train for your goal. Note that for short repeats, I list the pace as well as the split (in parentheses) for each repeat.

NEW! – I’ve just released my training plans with your calculator results and paces automatically integrated! Click HERE to see the plans and you’ll love having all your McMillan paces included with your training.

Mobile app – Want a streamlined version of the McMillan Calculator on your phone? Click HERE.

Training Paces are presented as ranges to allow for day-to-day variation in how you feel as well as for starting slowly and gradually building toward your average training pace for a particular type of run.

Speedster vs Endurance Monster

Speed and Sprint Workout paces provide two options based on the type of runner you are. Use the Speedster paces if you match the Speedster description or the Endurance Monster paces if you match that description.

Re-calculate Every 4-8 Weeks

Runners should re-calculate their Race Times and Optimal Training Paces every 4-8 weeks based on racing and training improvements or whenever a new fitness level is achieved as indicated by faster racing.

Every Runner Is Unique

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and weaknesses as well as your goals.

McMillan Training Plans

Reach your performance goal with a McMillan Running Training Plan! Plans include proven workouts with your Calculator training paces integrated so you know the exact pace range for each and every run. And your paces will automatically advance every few weeks so you continue to be optimally challenged as your fitness improves. Plans are delivered on a runner-friendly training log platform. *Recommended when you want to train using the complete McMillan training system.*

Race Split Sheet

Proper pacing is critical to getting the most from yourself on race day. I’m providing the split for each mile and/or kilometer for your race. Commit these to memory (or print them out and write them on your arm or wristband) and you’ll be sure to hit the best paces for your best race.

in

Race Splits

Distance

Split

Age Graded Times

Current Times

Distance

Time

Pace

400m

t

p

Age Graded Times

Distance

Time

Pace

400m

g-t

g-p

Can You BQ?

Qualifying for the Boston Marathon is the Holy Grail for many runners. Using the “Can You BQ?” feature allows you to see what race times you need to achieve at other distances to predict that you can run your Boston Qualifying Time. Simply enter the information below to calculate your BQ Race Times, see how much you need to improve and evaluate your chances to achieve the coveted BQ.

You’ll find two groups of race times. One is the prediction for the marathon time you can run right now based on your current fitness. The other shows the times you need to hit to be at “BQ level.” And, our handy slide chart shows you how much, if any, you need to improve to get your BQ and the likelihood you can do it within your current training cycle. I’ve helped thousands of runners qualify for and run Boston so let me know if I can help you achieve the BQ dream.

Can I Qualify?

Marathon Improvement Needed:

Long Shot

Our research shows that runners who need over a 7% improvement can get a BQ but everything must be perfect on race day.

It Could Happen...

Runners who need 3-7% improvement have a good chance of a BQ as long as things go well on race day.

See You in Boston!

We frequently see McMillan-trained runners who need 3% or less improvement, hit the BQ in their upcoming marathon, usually with time to spare!

Coach Greg Videos

I like nothing more than helping runners achieve their best! With the McMillan PRO Runkit, you have access to my coaching and training videos so you can train smart, stay injury free and learn how I help runners of all abilities race faster. It’s like being part of a virtual training group with me as your coach. I’ll upload more and more videos over time and as a subscriber, you’ll have access to all of them. I look forward to helping you become the runner you know you can be.

Recommended Workouts

Recommended Workouts are a set of specialized workouts to help you prepare for your goal race. They are customized just for you and should be inserted into your training plan each week as you prepare for your goal race.

With the McMillan PRO Runkit, you have unlimited access to the Recommended Workouts plus all the PRO training tools and advanced calculators.

Race Pace Workouts

Race Pace Workouts are a series of progressive workouts to help you dial in your goal race pace. They are specific to you and your race goals and should be inserted throughout your training plan as you prepare for your goal race.

With the McMillan PRO Runkit, you have unlimited access to the Race Pace Workouts plus all the PRO training tools and advanced calculators.

Treadmill Workouts

Treadmill Workouts are workouts designed specifically for the treadmill. Just follow each workout’s design – adjusting the speed and incline as instructed – to create fun and effective treadmill workouts. Don’t just run on the treadmill. TRAIN on the treadmill.

With the McMillan PRO Runkit, you have unlimited access to the Treadmill Workouts plus all the PRO training tools and advanced calculators.

Heat Adjustment Calculator

When training or racing in hot/humid conditions, it’s vital to know how much to adjust your paces so you can perform your best. With our Heat Adjustment Calculator, you simply insert the temperature and humidity and you’ll see your race times and training paces adjust for those conditions. You’ll be amazed at how much better your training and racing will be.

With the McMillan PRO Runkit, you have unlimited access to the Heat Adjustment Calculator plus all the PRO training tools and advanced calculators.

Altitude Adjustment Calculator

When training or racing at high altitudes, it’s vital to know how much to adjust your paces so you can perform your best. With our Altitude Adjustment Calculator, you simply insert the estimated altitude and you’ll see your race times and training paces adjust for those conditions. You’ll be amazed at how much better your training and racing will be.

With the McMillan PRO Runkit, you have unlimited access to the Altitude Adjustment Calculator plus all the PRO training tools and advanced calculators.

Nutrition Calculator

By entering a few important variables such as your height, weight, and training level plus the type of diet you would like to follow (high carb, low carb, balanced, etc.), our Nutrition Calculator will accurately calculate the amount of carbohydrates, fats, and protein you need each day. It can even help you with weight loss if that is a goal.

With the McMillan PRO Runkit, you have unlimited access to the Nutrition Calculator plus all the PRO training tools and advanced calculators.

Running Form Videos

Develop picture perfect running form and practice an optimal warm-up and cool-down routine using the McMillan Running Drills videos. With the McMillan PRO Runkit, you have access to these videos anywhere, anytime. You’ll quickly see your form improve, which can lead to fewer injuries and faster racing.

Subscribe for unlimited access to the Running Form videos plus all the McMillan PRO training tools and advanced calculators.

We recommend using the Running Form videos as part of your McMillan training workouts, but you can also purchase these videos separately. Learn more.

Core Training Routine

Develop a strong runner’s core using the McMillan Core Training videos. With the McMillan PRO Runkit, you have access to these videos anywhere, anytime. You’ll quickly feel your core stability improve, which can lead to fewer injuries and faster racing.

Subscribe for unlimited access to the Core Training videos plus all the McMillan PRO training tools and advanced calculators.

OUR TRAINING & COACHING SERVICES

Pick the service below that meets your needs. From our most basic training service, McMillan PRO, to having your very own personal online McMillan coach, you can find a McMillan training & coaching plan that fits your needs and budget.We look forward to working with you!

McMillan PRO Runkit

The McMillan PRO Runkit provides recommended workouts customized for you, and access to the advanced McMillan Calculators and Greg McMillan's videos with expert insight on a wide variety of training topics. A good entryway into the McMillan Running resources if you are wanting to build your own training plan.

Starting at $1.99/mo

NEW! Training Plans

Just released! You can now get one of our training plans for a specific race distance or if you are in-between training plans and need to build (or rebuild) fitness. Training plans have your McMillan Calculator training paces integrated, coach's notes, and access to our prehab routines. Plans are delivered on a runner-friendly training log platform. *Recommended when you want to train using the complete McMillan training system.*

Starting at $25.99

Personal Online Coaching

Train for your next race with a coach by your side. Our personal coaching service gives you an experienced running coach to plan your training and for personal support to talk about race strategy, performance nutrition, injury prevention, stretching, and much more. And best of all, communication is unlimited. The ultimate McMillan coaching experience.

$199/mo

McMillan Run Team

Tired of winging it and want a proven plan with coaches at your side and a community to share you running with? We'll set you up on a training plan, coach you along the way, and you'll join our community of like-minded runners all striving to be better.

$24.95/mo

Custom Training Plans

Have a personalized training plan designed and built just for you based on your unique requirements and schedule for whatever race distance you need. Your custom training plan is delivered to you along with other helpful worksheets, charts, and tips. Perfect if you are looking for a plan fully customized for you.

Starting at $79.99

Runner Level Help

-Level 1 – You're new to running. You’ve never run before (or it’s been a long, long time) and/or you haven’t finished a race.

-Level 2 – You’ve been focused on finishing races and now you want to finish faster. Run 3-5x/wk (avg ~30min/run, 45-60min long run) and can do 1 specialty or “hard” workout each week.

-Level 3 – You're an intermediate runner with some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). Run 4-6x/wk (avg ~30-45min/run, 60-75min long run) and can do 1-2 specialty/hard workouts each week.

-Level 4 – You're a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at least 90 minutes for your long run. Level 4 plans often include 1-2 hard workouts per week.

Runner Type Help

Combo Runners are fairly equal in ability in short distances and long distances. (When they put their times into the McMillan Running Calculator, their race times are pretty close to matching the predictions from the shorter races to the longer races – depending on experience at all distances of course.)

Endurance Monsters runners really struggle with short races and fast, speed-oriented workouts. But, they excel in the longer races and longer training runs and workouts. When they put their times in the McMillan Running Calculator, their long distance races far exceed what they can run in short distance races. Some runners are more speed-oriented.

As you would expect, Speedsters do really well in the short races but struggle with longer races (and the types of workouts/long runs that go with the training for those races).

Because of these nuances in runner type, I created versions of certain training plans where I tweak the training plan to better match the runner type. The vast majority of runners are Combo Runners and if you are unsure of your type, choose a Combo Runner plan.